Macros: How much is ideal for me

Forgive me for needing to ask, but all the calculators I try to use just give me some BS ratio or numbers that sound too low.

My situation:

I'm 4 months into a cut, and things are going very well. I work out five days a week and have a very physical job, so I estimate my 2,000 calorie diet to be in the neighborhood of a 1k cal deficit. I've gone from 268 to 223 lbs and also seen minimal strength gains. I keep my protein on point, and use the right kinds at the right times. But I worry that I'm not getting enough fats and carbs, and I'm also kind of concerned that the fats and carbs I'm getting are not the good kind. How can I tell the difference? I'm 6'2 with ~170 lbs LBM, how many carbs and fats should I be having daily?